Low FODMAP Peppermint Cocoa Fruit & Nut Cups

Total time55 min

Prep time20 min

Cook time5 min

Low FODMAP Peppermint Cocoa Fruit & Nut Cups

These little chocolate cups are the kind of treat that looks like it came from a fancy confectionery, yet they come together with a silicone mini muffin pan and a handful of wholesome ingredients. A cool peppermint note runs through both the dark chocolate shell and the fruit-and-nut filling, giving every bite a refreshing lift that feels festive without being over the top. The filling combines fresh strawberries, blueberries, walnuts, almonds, and a touch of maple syrup — each one carefully portioned to stay comfortably within low-FODMAP thresholds, so you can actually enjoy dessert without second-guessing every ingredient. High-cacao dark chocolate is naturally low in lactose and free from the wheat-based fillers that sneak into so many store-bought confections, making it a genuinely smart base here. The process is mostly hands-off: melt, coat, fill, seal, chill, and pop — no baking required and no complicated techniques to stress over. A pinch of flaky sea salt on top pulls the whole flavor profile together in the best possible way. This recipe makes 8 servings, so it's equally at home on a holiday dessert table or tucked into the fridge for a week's worth of satisfying little indulgences.

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Ingredients

8 servings

For the chocolate cups

7 oz dark chocolate (>70% cacao), roughly chopped
Chocolove 70% Cocoa Strong Dark Chocolate Bar Enjoy Life Dark Chocolate Bar - Low FODMAP Certified Theo Fair Trade Organic Pure Dark 85% Dark Chocolate, 3 Oz Ghirardelli 72% Cacao Dark Chocolate Premium Baking Chips For Baking Bag - 10 Oz Guittard Dairy Free 63% Extra Dark Chocolate Chips, 11.5 Oz
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1 tsp coconut oil
½ tsp peppermint extract

For the filling

¾ cup fresh strawberries, hulled and finely diced
Ingredient note
A serving of up to about 1/3 cup of strawberries is low in FODMAPs. This recipe contains only about 1 1/2 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid strawberries, please tap it and change its rating to Red.
½ cup fresh blueberries, halved
½ cup walnut halves, roughly chopped
⅓ cup whole raw almonds, roughly chopped
Ingredient note
A serving of up to about 2 1/2 tablespoons of almonds is low in FODMAPs. This recipe contains only about 2 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid almonds, please tap it and change its rating to Red.
1 tbsp maple syrup
¼ tsp peppermint extract
1 pinch fine sea salt

For serving

flaky sea salt, for finishing (optional)

Instructions

1
Place the chopped dark chocolate and coconut oil in a small saucepan over the lowest heat setting, stirring constantly until the chocolate is fully melted and smooth, about 3–4 minutes. Remove from heat and stir in 1/2 tsp peppermint extract.
2
Using a small spoon or pastry brush, coat the inside of each cavity of a 24-cup silicone mini muffin pan with a thin, even layer of the melted chocolate, working it about 3/4 of the way up the sides. Reserve the remaining melted chocolate for sealing the cups. Refrigerate the pan for 10 minutes, until the chocolate shells are firm to the touch.

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